Exam 4- Wrap up Flashcards
(40 cards)
whats a good level to have ppl train at?
55-90% max HR,
whats a good prescription for ppl to start out at?
20-30 min, 3-5 days/wk
use_________ for HR level of ppl up to age 60
karvonen
for older adults, what should you use to get a good target heart rate range?
[208- (0.7 x age)]
or
just stay at 40-85% VO2 max (which u prob wont know bc ur not gonna do a max test with them to find it???)
how is a good way to tell where ur patient is at?
RPE (6-20 scale)
strength
greater than or equal to 85% 1RM 6 or less 2-6 sets OR 8 or less reps
power
single effort: 80-90% 1RM, 1-2 reps 3-5 sets multiple effort: 75-85% 1RM 3-5 reps 3-5 sets OR 8-12, or 15, reps
reps for endurance
less than or equal to 67% 1RM, greater than 12 reps, 2-3 sets
OR 15-25
what do u have to be careful of pts with Duchenne’s
ok to resistance train them but don’t wear them out bc its hard for them to recover
mm strength declines how much as u age?
after 50=1.5%/yr
after 60= 3%/yr
65+= 25%/year
over 80= 30-50%/year
what is the leading cause of age related strength deficits?
mm mass, not function
the mm that is there can still produce the same strength/force, its just that a lot of it has been lost to atrophy
there is a greater risk of mortality secondary to falls after loss of how much lower body mass?
40%, 60%= severe risk of mortality
FITT guidelines for beginners, intermediates and advanced ppl
beginners= 2-3x/wk (whole body) intermediates= 3-4x/wk (variation, split routines) advanced= 4-7x/wk
whats the recommended amount of exercise?
150 mins/week and at least 30 mins at a time
30-60 mins at a time according to the surgeon general for health promo and CV disease prevention
only increase by how much per week?
10%/wk
core exercises usually recruit larger mm areas and are multi-joint (should be priority of training)
core exercises
what exercises are typically single joint and recruit smaller mm groups?
assistance exercises
exercise order
power before strength
multi joint before single
upper and lower alternating
push and pull alternating
hypertrophy
67-85% 1RM
6-12 reps
3-6 sets
rest break amounts
strength: 2-5 mins
power: 2-5 mins
hypertrophy: 30 s-1.5 mins
endurance: 30 sec. or less
older adults guidelines for exercise
2-5 x/week, 75% max HR for endurance
2-3x/week resistance, 8-12 reps
whats the talk test?
if they can’t talk easily or start having trouble then u know thy are reaching anabolic threshold. this is where CV and or resp. diseases will be evident
AIDS population
Freq- 3-5x/week 20-60 mins, 50-60% VO2 peak or 60-75% HR *GOAL: increase aerobic work capacity 3-6 months wts= only on non-aerobic days
SCI pts
20-60 mins 3-5 days/wk 50-80% VO2 strength 2-4 days/wk, 2-3 sets of 8-12 reps (UE and core focus!)
